The recommended daily protein intake varies based on factors like age, weight, activity level, and health status. For an average sedentary adult, the general guideline is about 0.8 grams of protein per kilogram of body weight per day. For example, a person weighing 75 kilograms (165 pounds) needs about 60 grams of protein daily. If the person exercises regularly or is older (over 40-50 years), protein needs increase to around 1.1-1.7 grams per kilogram depending on the activity level, which can be up to 75-90 grams or more per day for a 75 kg person. Protein should make up roughly 10% to 35% of daily calories. Here are some key points:
- Sedentary adults: 0.8 g/kg of body weight (e.g., 60 g for 75 kg)
- Adults over 40-50 years: around 1.0-1.2 g/kg
- Active individuals: 1.1-1.7 g/kg depending on exercise intensity
- Protein intake should be distributed evenly through meals, about 15-30 grams per meal.
This translates to about 50-175 grams of protein per day depending on total calories and individual factors. It's important to get protein from a variety of sources including meat, dairy, beans, and plant-based proteins for overall health balance.
